High-Fiber Snack Bars

Ingredients:
-2 cups Mini Marshmallows
-1 tbsp Butter Substitute
-2 cups Fiber One Original Bran Cereal

Directions:
Over low heat, melt the marshmallows until completely smooth. Remove from heat and stir in the butter substitute until combined. Add the cereal slowly, stirring gently, until evenly coated with the marshmallow mixture. Press into a 13x9 baking pan that is coated with non-stick cooking spray using a spatula that is also sprayed. Let cool before cutting into 10 squares.

Calories:
Marshmallows: 300
Fiber One cereal: 240
Butter substitute: 60
TOTAL: 600/10 = 60 Calories each

Surprisingly edible salad

Ingredients:
-2 cups Spinach leaves
-1/2 Apple, cut into 1/2-inch pieces
-1 oz Fat-free Feta cheese
-1/4 Red onion, chopped
-1 Boneless skinless chicken breast, cut into 1-inch chunks
-2 tbsp Lemon juice

Directions:
Heat a large skillet to medium-high heat with 1 tbsp of lemon juice in it. When pan is hot and juice is sizzling, add the chicken. Flip and stir regularly so chicken cooks evenly.

While the chicken is cooking, assemble the salad by tossing the spinach, apple, onion, and cheese together. When chicken is cooked all the way through, top the salad with it. Top with the additional tbsp of lemon juice.

Calories:
Chicken: 200
Feta: 35
Apple: 50
TOTAL: 285 Calories

Strawberry-chocolate chip tart frozen yogurt

Ingredients:
-1 carton (24oz) nonfat vanilla greek yogurt (like Greek Gods)
-1/2 cup Splenda
-1/4 cup strawberries, cut into 1/2-inch chunks
-1/8 cup semi-sweet chocolate chips

(Makes about 8 1/2-cup servings)

Directions:
In a large bowl, combine yogurt and Splenda and blend completely until smooth. Pour mixture into 2-quart ice cream maker, according to manufacturer's instructions. When there are five minutes remaining on the frozen yogurt, add the strawberries and chocolate chips. This doesn't freeze well, so serve immediately, and adjust amounts for the amount of people to be eating it. If you do freeze it, thaw it for several hours in the refrigerator before serving, or microwave about 30 seconds.

Calories:
Yogurt: 360
Strawberries: 15
Chocolate chips: 140
TOTAL: 515/8=64 Calories per serving

Parmesan-encrusted pork chop

Ingredients:
-1 4oz Pork chop
-1 Tbsp grated parmesan cheese
-1/6 cup Bread crumbs
-1 tsp Garlic and Herb seasoning
-1 Egg white
-Salt and pepper to taste

Directions:
Preheat grill (I use George Foreman). In a bowl, whisk the egg white until as smooth as possible. On a separate plate, combine cheese, bread crumbs, seasoning, salt and pepper. Season pork chop with more salt and pepper, and then cover in egg whites. Transfer the pork chop to the plate of dry ingredients, coating thoroughly and evenly. Place on grill and grill 6 minutes per side (or close the George Foreman on top of it) or until cooked through.

Calories:
Pork chop: 250
Cheese: 20
Bread crumbs: 55
Egg white: 17
TOTAL: 342 Calories

Feta and Spinach-stuffed pork chops

(Inspired by http://www.myrecipes.com/recipe/pork-chops-stuffed-with-feta-spinach-10000001599621/)

Ingredients:
-1 4oz Porkchop
-1 clove of garlic, chopped finely and halved
-Salt and Pepper
-2 Sun-dried tomatoes, dry and sold without oil, chopped
-1/4 package of frozen chopped spinach (2.5oz)
-1 Tbsp Feta cheese
-1 Tbsp Reduced fat Cream cheese
-1/2 tsp Dijon mustard
-1/2 tsp Lemon juice
-1 pinch Garlic and Herb seasoning

Directions:
Preheat broiler. Over medium-high heat, cover a pan with non-stick cooking spray. Sauté half of the garlic for one minute. Add salt and pepper to taste, the sun-dried tomatoes, and the spinach. Sauté until moisture evaporates. Remove from heat and stir in the Feta cheese and cream cheese.

With a sharp knife, cut a pocket horizontally into the side of the pork chop and fill with the mixture. Place pork chop in a broiler pan or roasting pan coated in non-stick cooking spray. Season the top with salt and pepper. In a small bowl, combine the other half of the garlic, the lemon juice, the mustard, and the garlic and herb seasoning, and combine. Brush the top of the pork chop with half of the mixture.

Broil on center rack for 6 minutes and remove from oven. Using a spatula, flip the pork chop. Season the other side similarly to the first: Salt and pepper, followed by brushing on the remaining lemon-mustard mixture. Broil an additional 6 minutes or until done.

Calories:
Pork chop: 250
Sun-dried tomatoes: 15
Feta cheese: 20
Cream cheese: 30
TOTAL: 315 Calories

Large banana chocolate chip dessert muffins

(Inspired by http://allrecipes.com/recipe/chocolate-chip-banana-muffins-2/Detail.aspx)

Ingredients:

-1/2 cup Flour

-1/4 cup Splenda

-1/4 tsp Baking powder

-1/4 tsp Baking soda

-a pinch of salt

-1 Egg white

-2 Tbsp "I Can't Believe it's Not Butter" Light

-3 Tbsp Nonfat Greek yogurt

-1/4 tsp Vanilla extract

-1 Medium banana
-1/4 cup Dark chocolate chips

Directions:
Preheat oven to 350 degrees F. In a medium bowl, combine the flour, Splenda, baking powder, baking soda and salt. In another bowl, combine the egg white, butter (melted and cooled to room temperature), yogurt and vanilla extract. Stir into dry ingredients just until moistened. Put banana in a Ziploc bag and mash it until smooth. Empty the mashed banana and chocolate chips into the bowl of ingredients and fold in. Divide batter evenly among three ramekins, about 2/3 full. Bake at 350 degrees F for 25 minutes or until a toothpick comes out clean. Let cool before eating. Makes three servings.

Calories:

Flour: 225

Egg white: 17

"Butter:" 90

Yogurt: 23

Banana: 90

Chocolate chips: 280

TOTAL: 755/3=252 Calories each

English muffin Hawaiian mini-pizzas

Ingredients:
-2 Whole grain high-fiber English muffins (1/2 for just one)
-4 Tbsp Shredded part-skim Mozzarella cheese (1 Tbsp for just one)
-4 Tbsp Shredded Parmesan cheese (1 Tbsp for just one)
-1/4 cup Marinara sauce (1 Tbsp for just one)
-1/2 cup pineapple chunks (1/8 cup for just one)
-2 slices Oscar Mayer "Deli Fresh" ham (1/2 slice for just one)
-1/4 cup Thinly sliced green bell pepper (five or six thin slices for just one)

Directions:
Preheat oven to 400 degrees F. Cut English muffins in half and place face-up on a baking sheet. Top with Marinara sauce equally distributed among the muffins, using a knife to spread evenly. Top each muffin with 1 Tbsp of both Parmesan and Mozzarella cheese, trying to cover evenly. Top the cheese with torn-up ham slices (1/2 slice per pizza). Top with evenly distributed pineapple chunks and green peppers. Bake for 10 minutes.

Calories:
2 English muffins: 240 (60 each pizza)
Mozzarella cheese: 80 (20 each pizza)
Parmesan cheese: 80 (20 each pizza)
Marinara sauce: 40 (10 each pizza)
Pineapple: 70 (18 each pizza)
Ham: 15 (4 each pizza)
TOTAL: 525 Calories (132 each)

Chicken Nuggets

Ingredients:

-1 Boneless skinless chicken breast

-1/3 cup Breadcrumbs

-1 Egg white

-1/4 cup Skim milk

-2 Tbsp Garlic and herb seasoning

-Salt and pepper

-1 Tbsp Ketchup

Directions:
Preheat oven to 400 degrees F. Cut chicken breast into 1-1/2 inch chunks. In a bowl, combine thoroughly the egg white and milk. On a separate plate, combine the breadcrumbs, seasoning, salt, and pepper. Set a cookie sheet that is coated in non-stick cooking spray next to the plate. Dip each chunk of chicken into the bowl of milk and egg, coating it well, and then roll it on the plate of crumbs, coating evenly. Transfer the breaded chicken onto the cookie sheet. Bake nuggets for 20 minutes, flipping them once halfway through. Serve with ketchup.

Calories:
Chicken: 200
Breadcrumbs: 110
Egg white: 15
Skim milk: 23
Ketchup: 20
TOTAL: 368 Calories

Turkey burger and French fries

Ingredients:
For Burger:
-4 oz Ground turkey, extra lean (99/1)
-1 Hamburger bun (look for 140 Calorie ones)
-Salt, pepper, and seasonings to taste
-1 Slice extra thin Swiss cheese
-1 Tbsp Ketchup
-1 Tbsp Mustard

For Fries:
-1 Medium baking potato
-1 Tbsp "I Can't Believe it's Not Butter" Light
-Seasonings to taste (chili powder, garlic salt, salt, pepper, italian seasoning, etc.)
-1 Tbsp Ketchup

Directions:
Begin with fries. Preheat oven to 425 degrees. Cut potato into 1/4-inch strips. In a 6-cup microwave-safe tupperware container, melt the "butter" by microwaving on high for 10 seconds. Combine with seasonings. Add the potato strips and seal the container. Shake vigorously until strips are evenly coated with "butter" and seasonings. Coat a large baking sheet with non-stick cooking spray and lay the potato strips onto the sheet, preferably all flat. Bake for 30 minutes, flipping halfway through.

While the fries are baking, season the ground turkey with salt, pepper, and other desired seasonings (like garlic salt or a poultry seasoning) and heat a small skillet on medium heat. Mold the turkey into a patty about 1/2-inch thick and 4 inches in diameter. When there are 10 minutes left on the fries, set the patty onto the heated skillet and cook through, about three minutes per side.

At this point, put the bun in a toaster oven and set to your liking. While the bun is toasting continue with the burger. Move the pan from the burner it is on to a new one, and turn the new burner to low heat. With a knife, puncture a small hole in the bottom of the patty and then place the cheese on top. If cheese is too large, tear off the corners and place them on top of the patty. When the cheese begins to adhere to the patty, gently press down with a spatula. Juice should "escape" from the puncture and pool underneath the patty. Making sure the cheese is stuck to the patty, briefly flip the patty so the cheese is on the bottom, coating the cheese with the juice, and then flip back over. Keep warm on low heat until bun is toasted, and then transfer the patty to the bun. Serve burger with ketchup and mustard.

Remove the fries from the oven, add to the plate, and serve with ketchup.

Calories:
Burger:
Turkey: 120
Ketchup: 20
Cheese: 60
Bun: 140
Mustard, seasonings: 0
TOTAL: 340 Calories


Fries:
Potato: 150
"Butter:" 45
Ketchup: 20
TOTAL: 215 Calories

Egg-white Omelette

Ingredients:
-4 Egg whites
-1 Tbsp Skim milk
-1/2 Tsp Garlic and Herb seasoning
-Salt and pepper to taste
-1 Slice Extra thin Swiss cheese
-Vegetables of choice (meats also good--remember to add Calories)

Directions:
In a small bowl, combine egg whites, milk, and seasonings. Pam a nonstick omelette pan and heat on medium-low. Once hot, pour egg white mixture into pan. When edges begin to set, take a spatula and lift the edges slightly inward toward the middle of the pan. Tilt the pan toward the spatula and allow liquid to flow behind the spatula. Do this around the entire border of the pan. Once the egg whites begin to set, add the cheese and veggies. Once set, fold the omelette in half and enjoy.

Calories:
Egg whites: 60
Milk: 6
Cheese: 60
TOTAL: 126 Calories